Here is the Best Mileage build-up program...especially older or injury prone runners!

RuKiddingMe!! · 2013-05-21T12:01:24-04:00

Training with a safety valve...so you can build your mileage with the best possible chance in reaching your high milage goals. The Easy-Week Rule (page 57). If you cut your mileage by 30% the second week and 50% the fourth week, you can avoid build up stress. This is a safety valve which allows your body to recover and shake off the accumulate stress. The Easy Week rule (Long term) page 27 The second important rest concept is that it takes about 21 days for muscles to adapt to the stress when you move into a new and more challenging training program. After about 11 days your'll feel stronger when the muscles have adapted to about half the stress. There is a strong temptation then to think your're ready to increase the stress again, but the body is not quite ready. After three weeks, the body has theoretically adapted and is ready for a new stress load. THE PLAN: weekly totals 100% 30% 100% 50% 25 17 25 12.5 Week 1... 30 21 30 15 Week 2... 40 28 40 20 45 31 45 22.5 50 35 50 35 55 38 55 27.5 60 42 60 30 65 45 65 32.5 Week 8... 70 49 70 35 75 50 75 37.5 80 56 80 40 Week 11.... 85 60 85 42.5 90 62 90 45 95 66 95 47.5 100 70 100 50 Week 15... You get the idea....if you want get to 190 miles week like Cam Levins...just keep adding miles, the only difference is....it won't be week after week aftr week. Long runs...start with 6 miles.....increase one mile a week until you reach 10 miles...then increase 2 miles every 2 weeks until you reach 18 miles, if you want to reach 30 mile long rules, continue to with long run build up...take time off as needed. NOTE: On your cut back weeks..30% and 50%...you can cross train, bike, or swim. Good Luck!

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10 years ago 01/24/2016 2:48pm EST

re: colder and wiser

BGW == before gallo walking.

What are you training for? Galloway's BGW 1.0 1984 book's programs are tough, IMO, despite being lower mileage. 13x1miles for the marathon at pace, book-ended by a 26 full distance long run a week or two before? A 26 mile training long run is tough when doing those intervals every other week. For some time goals, he has you going 28 or 30 miles too if I remember correctly. I'll have to dig it up.

Just training for the 10k? There's a nice 20x400 workout for that time goal! I tried it once but only made it to 18x400. 18x400 was enough to get my time so maybe 20x400 is unnecessary.

9 years ago 05/14/2017 10:15pm EDT

re: another masters runner

Bump. Anyone try this program and have success with it?

9 years ago 05/15/2017 1:12pm EDT

re: Older runner

The build up plan seems a little extreme, it might be a good template but I think the down weeks might be a little too low. Also only increasing by 5 miles each block seems too small.

8 years ago 07/07/2017 6:23am EDT

re: worth a try

From experience:

I've been using this progression since last August. I was on year two of returning to running after school and was getting over my second big injury in as many years, so I was willing to try anything that would allow me to build back to my previous mileage, even if it took forever.

Started at 30 and staid the course, made it to 80/56/80/40 by spring and staid there through a busy time with work. I liked it, though I will agree that the 4th Week is brutal when you've doubled 3-4 days the week before. Usually got too close to the suggested mileage too soon on the safety valve week and had to take off a day, which I suppose is the intended outcome.

Haven't been hurt or banged up at all throughout, and had a great start to spring racing too before I stopped bumping up the mileage. Which leads me to my question for anyone else who see's the merits of this plan:

What do you do when you hit the mileage you want to stay at? Do you recycle the 4-week cycle you stop at, or run the high mileage every week except the safety week?

7 years ago 04/22/2019 7:01pm EDT

re: RuKiddingMe!!

Which book did you get this from?

7 years ago 04/24/2019 12:36am EDT

re: UR982T

Likely the 1st edition (1984) because he (Galloway) was implementing this training regimen back then. I'm going to get both books for the collection because they're not very expensive.

As another poster mentioned, I have (through trial and error) organized a similar model, though not quite as refined as Galloway's (I've never read his books), for myself and others. It's worth trying, and can always be customized to fit individual needs.

7 years ago 04/24/2019 1:25am EDT

re: RuKiddingMe!!

Who is running 320 Miles in that final week?

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